Meals Matter

Green Goddess Dip

Contributed By: mgratiot
SHAPE Magazine

This zesty dip made from yogurt has half the calories of sour cream and about 4 times the calcium per serving.

Ingredients

2 cups Plain, low-fat yogurt

1 tbsp Tarragon wine vinegar

5 Coarsely chopped green onions (green stems only)

1 clove Peeled garlic

1 tsp Imported anchovy paste

1/4 cup Coarsely chopped fresh tarragon leaves

2 tbsp Fresh parsley

* 2 tbsp Drained yogurt (from yogurt preparation)

Preparation

Yogurt Preparation:

Place 2 cups full-fat yogurt in a colander lined with cheesecloth. Strain over a medium-sized bowl until yogurt is reduced by half (about 3-4 hours). The yogurt will have a thick, cheeselike consistency.


Dip Preparation:

In a blender, combine tarragon wine vinegar, chopped green onion, peeled garlic, anchovy paste, chopped tarragon leaves, parsley and 2 Tbsp of drained yogurt. Process until blended.


Pour blender ingredients into a serving bowl, add remaining yogurt and stir until the mixture turns green throughout. Serve with toasted whole-wheat pita wedges and chopped vegetables.


(Serving size: 2 Tbsp dip, 1/2 pita, 2 baby carrots and 1 celery stalk)

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Recipe Details

Total Preparation Time: Less than 15 minutes
Actual Cooking Time: No Cooking Required
Number of Servings: More than 10
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Low Fat
Holiday: Thanksgiving
Christmas
Meal Type: Appetizers
Snack

Nutrient Information

Calories: 151
Total Fat: 3 g
Saturated Fat: 2 g
Polyunsaturated Fat: 0 g
Carbohydrates: 23 g
Protein: 6 g
Vitamin A: 1711 IU
Vitamin C: 4 mg
Calcium: 147 mg
Sodium: 211 mg
Iron: 1 mg
Fiber: 1 g